How to improve your sleep and why is it important to get enough?
- Radmila Opsenica-Ilic
- Jul 7, 2022
- 2 min read
Studies show that 7-9 hours of sleep per night is optimum.
The need to sleep builds every hour you are awake due to raising chemical adenosine in our body which reaches the peak in the evening.
Sleep allows us to consolidate daily events and memories.
While you sleep your brain forms new neurological pathways helping you to learn and remember information. It enables you to make decisions, pay attention, be creative and solve problems. Sleep enables you to heal and repair your body.
This process is centred around our 24 hour body clock or sleep-wake cycle also known as the circadian rhythm. Your sleep-wake cycle is controlled with environmental cues such as light which signals to the brain its daylight through the release of the hormone cortisol, and darkness where the hormone melatonin is released.
The circadian rhythm coordinates body temperature, hormonal function, digestion and hunger.
Poor sleep or luck of it can have an impact on our day to day performance affecting our concentration, mood, work performance, blood pressure, heart rate and many other factors.
Poor sleep is cased by various factors such as high stress levels, excessive alcohol or caffeine consumption, luck of exercise, night shifts or certain health issues such as anxiety and depression.
Tips to improve your sleep?
Natural light helps to regulate your circadian rhythm - increase day light exposure
Reduce blue light exposure. The light tricks your brain into thinking it's still daytime. Avoid screens at least 2 hours before bedtime
Make bedroom as dark as possible. Wear eye mask or use blackout blinds and keep the bedroom at the room temperature of 18 degrees
Avoid alcohol - it can disrupt sleep pattern
Avoid caffeine after 3 pm. Caffeine can stay in the body for 8 hours or even longer, so having your last coffee around lunch time is ideal
Avoid regular and daytime naps - if the nap is needed this should be limited to 20-30 minutes
Sleep and wake at consistent time - establishing a routine can signal to the brain that you are getting ready for sleep making it easier to fall asleep. Going to bed and raising at the same time will regulate your circadian rhythm
Increase exercise
Mange stress - try deep breathing technique or meditation just before bedtime. Try using Headspace or Calm app
Have a bath before bed - use Epsom salt ( 1-2 cups in the bath for 20 minutes or 1/2 cup in the foot bath. Epsom salt contains magnesium sulphate and will promote relaxation and calmness
If waking repeatedly through the night, introduce a small snack before bed especially if they contain sleep inducing melatonin eg. oat cake with almond butter, handful of almonds or walnuts, cherry juice or banana. Additionally, consume foods rich in tryptophan such as milk, cottage cheese or turkey. Tryptophan is an amino acid that contributes to melatonin production leading to restful sleep
Essential oils such as lavender can have a relaxing effect - a few drops on the pillow
Camomile tea before bed has a soothing effect
Average sleep needs based on age
Age 3-11 months - 12 -16 hours per day
Age 12-35 months - 11-14 hours per day
Age 3 - 6 years - 10-13 hours per day
6-10 years - 9-12 hours per day
Age 11 - 18 - 8-10 hours per day
age 18 + - 7-9 hours per day
Elderly adults - 7-8 hours per day
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
Comments